The Miseducation of Jimbo Slice

Hanley

cardio,shoot me wrote: »

Frun?

I need to get my mid met-con run ability, and 10+ minute endurance up. Soooo;

21 thrusters w/45kg
200m run
21 pull ups
200m run
15 thrusters w/45kg
200m run
15 pull ups
200m run
9 thrusters w/45kg
200m run
9 pull ups
200m run
DEATH.

G86

Hanley wrote: »

I need to get my mid met-con run ability, and 10+ minute endurance up. Soooo;

21 thrusters w/45kg
200m run
21 pull ups
200m run
15 thrusters w/45kg
200m run
15 pull ups
200m run
9 thrusters w/45kg
200m run
9 pull ups
200m run
DEATH.

:eek::eek:

cardio,shoot me

stress of that!!

Hanley

G86 wrote: »

:eek::eek:

cardio,shoot me wrote: »

stress of that!!

I can't decide if it's gonna be better or worse than real Fran. Might do it on Wednesday or Thursday.

legallad

just read through 20 pages of this and im breaking into a sweat just reading some of your workouts!! great strength in the videos too.

Hanley

legallad wrote: »

just read through 20 pages of this and im breaking into a sweat just reading some of your workouts!! great strength in the videos too.

Cheers dude!!

The workouts from October 2008 - Feb 2009 and July 2009 - present are where the biggest lifts and hardest workouts have happened!!

All my training and comp vids are at youtube.com/hanleycore!!

Hanley

Yesterday - 10/1/10

5 rounds for time w/ 2 minutes between rounds;
30 push ups
40 sit ups
50 squats

Time was around 19.12 including the 8 minutes of rest. I'll check my phone in a while and give exact times.

Hanley

Smolov^3 - SQUAT TEST DAY!!

Squat:
60kg 2x5
100kg x2
130kg x1
160kg x1
*belt*
180kg x1
190kg x1
200kg x1
210kg x1
220kg x1
225kg x1 - +5kg ALL TIME PR!!

Smolov Pull Ups:
bodyweight +5kg 4x9

Metcon:
5 rounds for time of;
9 deadlifts w/ 60kg
6 hang power cleans w/ 60kg
3 push presses w/ 60kg
TIME: 4 minutes 29 seconds

Absolute win of a day. Was a tad worried that the previous 2 days metcons would negatively effect my test day today, but they were probably the best thing to do because they loosened me up nicely.

Everything felt good in the warm ups, except my left hip as usual!! It was sending a shockwave of pain thru my body all the way to 180kg, then I just sacked up and got on with it. Very happy with the squats obviously, 220kg was definitely in, and ties my all time PR from when I was 4-5kg heavier and was ridiculously solid.

225kg is a new all time PR by 5kg. Was there or thereabouts on depth, I have a vid of it and the 220kg uploading. It was a bit of a grinder, but that's ok!! Feeling very confident now going into the intense phase. 235kg/240kg should be on the cards hopefully. I'm just a bit worried the next month of metcon work and weight loss is gonna fcuk me up. I'll probably base my intense cycle off 210 or 215kg. Might go with 210kg just to be safe. I'd rather make it thru the cycle than not tbh.

Started my Smolov pull up cycle today. Not really working off percentages, just gonna add 2.5kg each and every session going forward. Should end up with 10kg 4x9 and 17.5kg 10x3 at the end of 3 weeks. I'd be happy with that.

The metcon today was pretty nice. Grip was one of the most challenging factors. We also got Kettlebells up to 32kg (I think, may be 34) in Hercs so I can play with them too. That's 3 metcons in 3 days. 3x more than I've done in the last 3 weeks!!

Gonna test my bench tomorrow. Not expecting huge things to be honest. I'd take 150kg for > 1.5x bodyweight, and 155 would be AMAZING.

I wasn't expecting 225 at all today. I was full sure that even 220kg was going to be mega hard.

3 weeks of hell?? Worth it?? Absofcukinglutely.

Big shout out to Brutus as well for helping out with spotting and loading, and cleaning up my mess after the metcon. Made a big difference, cheers!

brutusthebarber

Solid work today man!!!

Awesome squatting..

d'Oracle

Mean Hanley, Mean.

Inspector Coptoor

savage squat right there.

that with just a belt?

Hanley

Cheers lads!!

Liam Henners257 wrote: »

savage squat right there.

that with just a belt?

It was with a belt and a pair of half wraps directly under my knee caps. No support, just helping to keep my knee cap tracking properly. I prefer to use them in lieu of sleeves on the heavier sets.

Hanley

Squat - 220kg

https://www.youtube.com/watch?v=MURHchNusK4

Squat - 225kg

https://www.youtube.com/watch?v=eL_2bUYIlgs

d-gal

nice work on the squats man.

PS your man on the right hand side of you in the 220kg vid is hyoooge!

Hanley

d-gal wrote: »

nice work on the squats man.

PS your man on the right hand side of you in the 220kg vid is hyoooge!

Cheers man.

The guy on the far side is Frank Koth from the NABBA show last September. Only came something stupid like 4th in Mister Class 2. He's upper body is near pro-size, and his lower body's catching up. When he nails his conditioning, he'll be SICK. Super nice guy too.

cardio,shoot me

d-gal wrote: »

nice work on the squats man.

PS your man on the right hand side of you in the 220kg vid is hyoooge!

yea but hes wearing gloves so it doesnt count :pac::pac::pac::pac::pac:

awesome stuff james, and brutus your lookin bigger than the last video i saw of you

brutusthebarber

cardio,shoot me wrote: »

yea but hes wearing gloves so it doesnt count :pac::pac::pac::pac::pac:

awesome stuff james, and brutus your lookin bigger than the last video i saw of you

Thanks Cardio!

I remember looking at Frank at the champs and thinking "what the hell is wrong with his leg... oh wait that's his quad muscle". The guy is freaking huge!

podge57

Great PR, especially considering you are much lighter

Another smolov success story!

Magic Eight Ball

Hanley wrote: »

I need to get my mid met-con run ability, and 10+ minute endurance up. Soooo;

21 thrusters w/45kg
200m run
21 pull ups
200m run
15 thrusters w/45kg
200m run
15 pull ups
200m run
9 thrusters w/45kg
200m run
9 pull ups
200m run
DEATH.

I may have to steal this metcon. I've been avoiding 'Fran' like the plague the last few weeks.
I'd say after a few of these mammoth endurance metcons fran would be childs play.

Hanley

Thanks Podge!! Your success inspired me to try it!

Trevor Coulahan wrote: »

I may have to steal this metcon. I've been avoiding 'Fran' like the plague the last few weeks.
I'd say after a few of these mammoth endurance metcons fran would be childs play.

You'd think that right??

NOTHING can prepare you for a balls out Fran. It's a totally different experience to the 10minute+ metcons.

Pavel66

Very impressive squatting Hanley!!! :cool:

Hanley

Smolov^3 Bench Test Day

Scap Rows:
3x12

Bench:
60kg 2x5
80kg x2
100kg x1
110kg x1
120kg x1
130kg x1
140kg x1
145kg x1
147.5kg x blah
130kg 2x3
120kg 2x5

10 rounds of;
10 Kettlebell swings (5 per hand)
10 inverted rows
TIME: 12 minutes 56 seconds

Hanging Leg Raises - feer to bar:
2x12

Seriously blah buzz off of today to be honest. I knew it wasn't gonna be good cos I had to use the benches upstairs in Hercs. One of them feels you're falling off the bench to the left, and dragging a bench into the rack's no better because it's like benching off a narrow sofa. Absolutely no drive at all from it. Obviously disappointed, but not going to worry about it. I'll take a heavy attempt again on Sunday and see if I can do better on our comp bench.

The metcon was easy. Did it in tandem with Brutus so if he wasn't finished on one of the things I caught a break. I reckon I'd go under 11 if I was pushing on my own. That's 4 in 4 days, tho todays one hardly counts. I don't think I was even outta breath after it!!

The hanging leg raises were grand... just tryna do a bit more ab volume for the next month or so too.

Grand oul sesh. The plan for tomorrow's;
Smolov pull ups - 7.5kg 5x7
Pulldown Abs - 2x10
C2 Rower - 2,000-3,000m
75% Fran

Funnage.

brutusthebarber

Not even outt breath.. god damn it nearly killed me:pac:

Bench upstairs suck. That is all!

Pavel66

Well done Hanley! Is that 145 a PR?

Must have been a serious amount of people benching downstairs if you couldn't even work in?

Hanley

Pavel66 wrote: »

Well done Hanley! Is that 145 a PR?

Must have been a serious amount of people benching downstairs if you couldn't even work in?

Actually... believe it or not, it is!! I've never gone higher raw. I've done 140 x4 like, but never a heavier single!!


And I was benching at 7.30, so no go on downstairs sadly

Hanley

2008
Weight on 14/5 - 103.5kg, waist = 38 inches (approx)

Weight on 1/6 - 100.5kg, waist = 36.25 inches (approx)

Weight on 3/6 - don't know, waist = 36 inches, Caliper's = 16ish (to 17)mm

Weight on 8/6 - 99.94kg, waist = 35.9999 inches, calipers = 16ish mm

Weight on 15/6 - 99.1kg, waist = 35.5 inches, calipers = 16mm, bodyfat = 17%

Weight on 5/7 - 96.86kg, waist = <35.5, >35 inches, calipers = 15/16mm, bodyfat = 15.4%

2009
Weight on 27/4/09 - 109kg, waist = 39 inches, calipers = 21mm, bodyfat = 20%

Weight on 12/7/09 - 103.75kg, waist = 37 inches, calipers = 17-18mm, bodyfat = 17ish%

Weight on 20/12/09 - 97kg, waist = 34.5 inches, calipers = 11mm, bodyfat = 11ish%

2010
Weight on 13/1/10 - 99kg*, waist = just under 35 inches, calipers = just under 12mm, love handles = 36 inches

*weight was in trousers, shirt and sweater, so maybe 98kg in shorts?

Happy enough with that since I didn't watch my diet during Smolov or over xmas, or do any metcons/cardio. I've 3 days of perfect days of diet on the go now too. Gonna try and not let go of that run!!

I'd like to hit 8mm on my calipers, not really sure about weight anymore because I was expecting to be a bit lighter than I am. Suppose waist and calipers are all that matters tho.

Hanley

<<Insert witty title here>>

Smolov Pull Ups - Week 1, Day 2:
7.5kg 5x7

Power Snatch:
40kg x2
50kg x2
55kg x2
60kg 3x2

The Litvinov Workout:
Front Squats - 60kg x8
400m run immediately after
1) 1 minute 35 seconds
2) 1 minute 35 seconds
3) 1 minute 28 seconds - obvs wussing out on the first two.

C2 Rower:
2,000m - 7 minutes 50 seconds

The Smolov pull ups were grand, got thru them pretty solidly.

Snatches were alright. I don't think I'll ever be good at them, but I'll keep trying in vain!!

The Litvinov workout was fine. To be honest I'd say the weight was way too light on the front squats. 80-100kg would probably have been better. Pushed with everything on the last set, should really have done it on all of them!! Unlimited rest between sets as well.

The row was grand... just tried to keep my 500m split under 2 minutes.

5 metcons in 5 days... that's mad!! I think I'll take tomorrow off, do a bit on Friday and tackle Frun on Saturday. Anyone who wants to see myself kill myself in TF Sandyford's welcome to join!! haha.

cardio,shoot me

if your heading up on friday you can pick apart my squat :P, working sat tho

Parsley

Hanley wrote: »

C2 Rower:
2,000m - 5 minutes 50 seconds

.....this would make you one of the best rowers in the country!

itsallaboutheL

Parsley wrote: »

.....this would make you one of the best rowers in the country!

https://www.youtube.com/watch?v=k8F3UE9qFsg